How to swim breaststroke exactly?

breaststroke technique is complicated. Because, in breaststroke teaching, we should grasp the basic skills, among which the legs are the foundation. Breaststroke is carried out in the order of leg, arm and arm, and leg coordination and integrity.

leg movements:

land imitation exercises:

(1) Sit on a bench or by the pool to imitate breaststroke legs: Sit on the bench, with the upper body leaning back later, with both hands propped back, the legs straight together, and the hip joint unfolded, so as to do breaststroke

leg retraction, foot turning, pedaling and stopping with water, and then break down the exercises according to the password before transitioning to complete and coherent movements.

The requirements are as follows:

Retract-thigh with calf, while retracting and turning

-turn your feet outward, push the water surface to aim at the water, and press the knee slightly

-push the clip backward and arc it to pinch the water

Stop-put your legs together and relax, and float for a while

Beginners are required to see with their eyes whether the leg movements are correct first. Generally, beginners are not used to foot flip, so it is necessary to strengthen this action and experience the muscle feeling of < P > when foot flip. After the action is basically correct, they should ask to close their eyes and do the imitation while trying to do the main points.

(2) The actions of closing, turning, pedaling and stopping on the prone board should be broken down first, and then the whole leg movement should be done in a coherent way, which requires that you want to move while doing it, and your partner can also help you understand and correct the movements, focusing on the route and movement rhythm of turning your feet and pedaling.

underwater exercise:

(1) fixed support to do breaststroke leg exercise: hand support, body lying flat and floating in the water, hip joint spreading, legs relaxing, straightening and closing, closing, turning,

pedaling and stopping, first broken down and then done coherently.

Requirements: In addition to the requirements of land imitation, the following points should be emphasized in the water:

The trunk-shoulders are immersed in the water, the muscles of the waist and abdomen are slightly tense, and the buttocks are close to the water, so as to prevent the waist from collapsing, the abdomen from standing up and the buttocks from sinking.

Retract-relax and release slowly, and the calf and leg are in the projection of thigh

Turn over-Turn out the foot fully, aim the inside of the foot and calf at the water, and pedal the clip with the center of the foot facing the sky

-Push the clip backward in an arc shape with a relatively fast speed

Stop-straighten and float together for a while, and then do the next leg retracting action after the feet float up < The above exercises can also be done in pairs >

(2) Breaststroke leg and breathing exercises: Once the leg exercises are basically mastered, do the leg and breathing exercises, raise your head and exhale when the legs are straightened at the end of pedaling,

then lower your head into the water and hold your breath to close your legs. This exercise is to practice both legs and breathing, and should be practiced repeatedly.

(3) Skiing for breaststroke practice: Do breaststroke legs after gliding with the edge (bottom) pedaling, and ask the legs to float for a long time after pedaling, and pay attention to the rhythm of kicking effect.

(4) Swimming support for breaststroke leg: at the proximal end of the supporting board, the arms are straight, the face is immersed in the water, and the breaststroke kick action is performed, and breathing action can be added later.

coordination of arm movements and breathing:

land imitation exercise:

standing, upper body leaning forward, forearm extending forward, palm down, doing breaststroke stroke. When paddling, the palm is required to be below the outside, and when it is retracted < P >, the water should be pressed hard. After basically mastering the movements of the arm, you can cooperate with early breathing. When you start paddling, raise your head and inhale, and when you stretch your arms, lower your head and hold your breath and exhale.

underwater exercise:

(1) standing in the water: standing in chest-deep water with your feet open, your upper body leans forward, your arms extend forward, and do small arm exercises in situ and walking. When paddling, experience

the pressure of water on the palm (water feeling). Every time you paddle, your arms are straight in front of you and close together for a moment, and you will mainly experience the paddling route.

(2) small arm stroke exercise in prone sliding

(3) coordination of arms and breathing: the movements of arms are the same as above, from walking to prone sliding to coordination of arms and breathing. Requirements: raise your head and exhale at the beginning of stroke (early exhalation) or

raise your head and inhale at the end of stroke (late inhalation)

Complete action coordination:

1. Slide in the water to do arm and leg decomposition coordination: stroke your arm once, then kick your leg once, and establish the concept of arm and hind leg first.

2. Coherent cooperation between arms and legs: on the basis of the above exercises, transition to paddling legs without moving, closing hands and retracting legs, stretching arms to kick legs first, and stretching arms and legs to float for a while

. Pay attention to the rhythm when swimming, stretching arms to pinch legs first and then floating for a while (stretching, pedaling and drifting)

3. Complete cooperation: You can swim a short distance repeatedly at the beginning and gradually lengthen the distance.

Tips for breaststroke teaching:

1. The key to breaststroke leg teaching is the rhythm of turning over the feet, slowly retracting the legs and quickly kicking the legs. In practice, it is emphasized that the muscles feel that the whole leg movement should be based on a continuous whole movement < P >, so as to avoid the bad phenomenon of pause in the process of closing, turning and pedaling, but it is emphasized that the legs should slide and float for a while after pedaling. Check the mark

accuracy of breaststroke leg, to see the effect of kicking the leg, that is, how far the breaststroke leg walks at a time is good.

2. Two-arm action: Start to emphasize the small stroke arm, and transition from the palm stroke to the forearm stroke. The action is beneficial to understand and master the high elbow stroke, which can gradually increase the < P > arm's "sense of water", while the big stroke will often destroy the arm's "sense of water" and the rhythm of leg coordination. In short, the arm stroke should be small rather than big. With the cooperation of arms and breathing, beginners < P > can learn to breathe early, because early exhalation is easy to master. Beginners should emphasize exhalation when breathing, and those who look up and inhale should grasp the timing of inhalation.

3. Complete cooperation: you can do two legs, one arm and one breath at first, and the fastest transition is from 2: 1: 1 to 1: 1

4. After you can swim 15 meters, you should increase the distance swimming without disturbing the movement rhythm. Beginners are required to break through the breathing barrier in swimming, exercise strong willpower and constantly improve their movements.

5. Breaststroke teaching can be combined with treading water, because the two movements are similar, they can be carried out mutually, which is also conducive to ensuring safety.